Are you thinking about being more active? Have you been trying to cut back on less healthy foods? Are you starting to eat better and move more but having a hard time sticking with these changes?

1. LIFEPLUSTODAY
Changing Your Habits for Better Health
Introduction
Are you thinking about being more active? Have you been trying to cut back on less
healthy foods? Are you starting to eat better and move more but having a hard time
sticking with these changes?

2. Old habits die hard. Changing your habits is a process that involves several stages.
Sometimes it takes a while before changes become new habits. And, you may face
roadblocks along the way.
Adopting new, healthier habits may protect you from serious health problems like
obesity and diabetes. New habits, like healthy eating and regular physical activity, may
also help you manage your weight and have more energy. After a while, if you stick with
these changes, they may become part of your daily routine.
What stage of change are you in?
Contemplation: “I’m thinking about it.”
In this first stage, you are thinking about change and becoming motivated to get started.
You might be in this stage if you
● have been considering change but are not quite ready to start
● believe that your health, energy level, or overall well-being will improve if you
develop new habits
● are not sure how you will overcome the roadblocks that may keep you from
starting to change
Preparation: “I have made up my mind to take action.”
In this next stage, you are making plans and thinking of specific ideas that will work for
you.
You might be in this stage if you
● have decided that you are going to change and are ready to take action
● have set some specific goals that you would like to meet
● are getting ready to put your plan into action
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3. Action: “I have started to make changes.”
In this third stage, you are acting on your plan and making the changes you set out to
achieve.
You might be in this stage if you
● have been making eating, physical activity, and other behavior changes in the
last 6 months or so
● are adjusting to how it feels to eat healthier, be more active, and make other
changes such as getting more sleep or reducing screen time
● have been trying to overcome things that sometimes block your success
Maintenance: “I have a new routine.”
In this final stage, you have become used to your changes and have kept them up for
more than 6 months.
You might be in this stage if
● your changes have become a normal part of your routine
● you have found creative ways to stick with your routine
● you have had slip-ups and setbacks but have been able to get past them and
make progress
Did you find your stage of change? Read on for ideas about what you can do next.
Contemplation: Are you thinking of making
changes?
Making the leap from thinking about change to taking action can be hard and may take
time. Asking yourself about the pros (benefits) and cons (things that get in the way) of
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4. changing your habits may be helpful. How would life be better if you made some
changes?
Think about how the benefits of healthy eating or regular physical activity might relate
to your overall health. For example, suppose your blood glucose, also called blood sugar,
is a bit high and you have a parent, brother, or sister who has type 2 diabetes. This means
you also may develop type 2 diabetes. You may find that it is easier to be physically active
and eat healthy knowing that it may help control blood glucose and protect you from a
serious disease.
You may learn more about the benefits of changing your eating and physical activity
habits from a health care professional. This knowledge may help you take action.
Look at the lists of pros and cons below. Find the items you believe are true for you.
Think about factors that are important to you.
Healthy Eating
Pros Cons
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5. ● have more energy
● improve my health
● lower my risk for health
problems
● maintain a healthy weight
● feel proud of myself
● set an example for friends and
family
● ___________________
____
● ___________________
____
● may spend more money and
time on food
● may need to cook more often at
home
● may need to eat less of foods I
love
● may need to buy different foods
● may need to convince my family
that we all have to eat healthier
foods
● ___________________
____
● ___________________
____
Physical Activity
Pros Cons
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6. ● improve my health
● reduce my risk for serious health
problems
● feel better about myself
● become stronger
● have fun
● take time to care for myself
● meet new people and spend time
with them
● have more energy
● maintain a healthy weight
● become a role model for others
● ___________________
____
● ___________________
____
● takes too much time and energy
● it is too hot or cold outside
● feel self-conscious
● am nervous about my health
● could hurt myself
● am not good at being active
● do not know what to do
● have no one to be active with
● am not young or fit enough
● keeps me from family and
friends
● ___________________
____
● ___________________
____
Preparation: Have you made up your mind?
If you are in the preparation stage, you are about to take action. To get started, look at
your list of pros and cons. How can you make a plan and act on it?
The chart below lists common roadblocks you may face and possible solutions to
overcome roadblocks as you begin to change your habits. Think about these things as
you make your plan.
Roadblock Solution
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7. I don’t have time. Make your new healthy habit a priority. Fit in physical activity
whenever and wherever you can. Try taking the stairs or getting
off the bus a stop early if it is safe to do so. Set aside one grocery
shopping day a week, and make healthy meals that you can freeze
and eat later when you don’t have time to cook.
Healthy habits cost
too much.
You can walk around the mall, a school track, or a local park for
free. Eat healthy on a budget by buying in bulk and when items
are on sale, and by choosing frozen or canned fruits and
vegetables.
I can’t make this
change alone.
Recruit others to be active with you, which will help you stay
motivated and safe. Consider signing up for a fun fitness class
like salsa dancing. Get your family or coworkers on the healthy
eating bandwagon. Plan healthy meals together with your family,
or start a healthy potluck once a week at work.
I don’t like
physical activity.
Forget the old notion that being physically active means lifting
weights in a gym. You can be active in many ways, including
dancing, walking, or gardening. Make your own list of options
that appeal to you. Explore options you never thought about, and
stick with what you enjoy.
I don’t like healthy
foods.
Try making your old favorite recipes in healthier new ways. For
example, you can trim fat from meats and reduce the amount of
butter, sugar, and salt you cook with. Use low-fat cheeses or milk
rather than whole-milk foods. Add a cup or two of broccoli,
carrots, or spinach to casseroles or pasta.
Once you have made up your mind to change your habits, make a plan and set goals for
taking action. Here are some ideas for making your plan:
● learn more about healthy eating External link and food portions
● learn more about being physically active
● make lists of
○ healthy foods that you like or may need to eat more of—or more
often
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8. ○ foods you love that you may need to eat less often
○ things you could do to be more physically active
○ fun activities you like and could do more often, such as dancing
After making your plan, start setting goals for putting your plan into action. Start with
small changes. For example, “I’m going to walk for 10 minutes, three times a week.”
What is the one step you can take right away?
Action: Have you started to make changes?
You are making real changes to your lifestyle, which is fantastic! To stick with your new
habits
● review your plan
● look at the goals you set and how well you are meeting them
● overcome roadblocks by planning ahead for setbacks
● reward yourself for your hard work
Track your progress
● Tracking your progress helps you spot your strengths, find areas where you can
improve, and stay on course. Record not only what you did, but how you felt
while doing it—your feelings can play a role in making your new habits stick.
● Recording your progress may help you stay focused and catch setbacks in
meeting your goals. Remember that a setback does not mean you have failed.
All of us experience setbacks. The key is to get back on track as soon as you can.
● You can track your progress with online tools such as the NIH Body Weight
Planner. The NIH Body Weight Planner lets you tailor your calorie and physical
activity plans to reach your personal goals within a specific time period.
Overcome roadblocks
● Remind yourself why you want to be healthier. Perhaps you want the energy to
play with your nieces and nephews or to be able to carry your own grocery bags.
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9. Recall your reasons for making changes when slip-ups occur. Decide to take
the first step to get back on track.
● Problem-solve to “outsmart” roadblocks. For example, plan to walk indoors,
such as at a mall, on days when bad weather keeps you from walking outside.
● Ask a friend or family member for help when you need it, and always try to plan
ahead. For example, if you know that you will not have time to be physically
active after work, go walking with a coworker at lunch or start your day with an
exercise video.
Reward yourself
● After reaching a goal or milestone, allow for a nonfood reward such as new
workout gear or a new workout device. Also consider posting a message on
social media to share your success with friends and family.
● Choose rewards carefully. Although you should be proud of your progress, keep
in mind that a high-calorie treat or a day off from your activity routine are not
the best rewards to keep you healthy.
● Pat yourself on the back. When negative thoughts creep in, remind yourself
how much good you are doing for your health by moving more and eating
healthier.
Maintenance: Have you created a new
routine?
Make your future a healthy one. Remember that eating healthy, getting regular physical
activity, and other healthy habits are lifelong behaviors, not one-time events. Always
keep an eye on your efforts and seek ways to deal with the planned and unplanned
changes in life.
Now that healthy eating and regular physical activity are part of your routine, keep
things interesting, avoid slip-ups, and find ways to cope with what life throws at you.
Add variety and stay motivated
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10. ● Mix up your routine with new physical activities and goals, physical activity
buddies, foods, recipes, and rewards.
Deal with unexpected setbacks
● Plan ahead to avoid setbacks. For example, find other ways to be active in case
of bad weather, injury, or other issues that arise. Think of ways to eat healthy
when traveling or dining out, like packing healthy snacks while on the road or
sharing an entrée with a friend in a restaurant.
● If you do have a setback, don’t give up. Setbacks happen to everyone. Regroup
and focus on meeting your goals again as soon as you can.
Challenge yourself!
● Revisit your goals and think of ways to expand them. For example, if you are
comfortable walking 5 days a week, consider adding strength training twice a
week. If you have limited your saturated fat intake by eating less fried foods, try
cutting back on added sugars, too. Small changes can lead to healthy habits
worth keeping.
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